Fruit and Keto Diet: Is It a Possible Combination?

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fruit and keto diet

If you are interested in the keto diet, you have probably read about it. And, you’ve noticed that this diet has low-food restrictions. As it’s known, you can eat all foods that are high in fat low in carbs and moderate in protein while on the keto diet. That includes a lot of foods you consume, such as eggs, cheese, bacon, vegetables, and fish.

However, when it comes to fruit, it’s better to avoid most of them because they are high in carbs. Of course, that doesn’t mean you can’t eat all fruits, especially since there are several low-carb fruits you can eat moderately. Actually, you can use them to make delicious desserts and snacks, such as a keto strawberry shake.

Avocado

Contrary to the common belief that avocado is a vegetable, it’s actually a fruit. And, it’s the keto-friendliest fruit of them all. With a bit less than 2g of net carbs per 100g and lots of healthy fats, avocados are the perfect keto fruit.

Apart from these nutrients, avocados are also rich in vitamins, including vitamin A, B-vitamins, vitamin C vitamin E, vitamin K, potassium, and copper. Therefore, it’s no wonder they are considered a superfood with incredible health benefits which include:

  • Improving heart health
  • Supporting weight loss
  • Reducing arthritis symptoms
  • Preventing diabetes,
  • Reducing the risk of metabolic syndrome

Berries

Strawberries, blueberries, blackberries, and raspberries, you can enjoy them all. Although some of them are a bit higher in carbs, they are considered keto-friendly fruits. However, you need to be careful not to eat more than a cup due to their higher natural sugar levels. As it’s known, 100g of:

  • Strawberries have 5.68g of net carbs
  • Blackberries have 4.31g of net carbs
  • Raspberries have 5.44g of net carbs
  • Blueberries have 17g of net carbs (either consume them in very low quantities or try to avoid them)

All berries are rich in antioxidants, which fight free-radicals, thus helping prevent diseases, such as cancer. They are also rich in vitamin C, potassium, fiber, as well as other vitamins and minerals. And, they contain phytochemicals which may help prevent some chronic diseases. Apart from these health benefits, berries balance blood sugar levels, reduce inflammation, and reduce insulin response.

Apart from these 5 fruits, you can also consume lemon, lime, watermelon, cantaloupe, and starfruit. It’s because these fruits are also considered as low-carb ones. However, you should really limit their consumption in order to prevent high carb intake.

How Do Fruits Affect Your Body on the Keto Diet?

Fruits are generally considered as very healthy due to being nutrient-dense. Of course, we cannot deny they are beneficial to your health. However, their consumption on the keto diet should be limited due to certain unwanted effects on your body.

Prevent ketosis

Being high in natural sugars, fruits are high in carbs. So, if you consume them in big quantities, you will receive a big number of carbs, even more than the suggested limit of 50g per day. Hence, your body won’t be able to enter ketosis. Plus, it may lead to bloating and increased blood sugar levels.

Bloating

Since e already mentioned this issue, let’s have a look at it. So, fruits can cause bloating. Hmmm, this is unexpected, right? In fact, it should be expected since fructose (the natural sugar) can cause bloating because sometimes it’s not well absorbed by the small intestine. Hence, you can expect, bloats, gasses, and general discomfort, especially in the abdominal area.

Overeating

Oh, yes, this has probably happened to most of you. We can easily overeat fruit because they are really delicious and sweet, and we just can’t stop eating them. But, that’s not out of habit. As a matter of fact, we can overeat fruit because the fructose they contain doesn’t trigger the release of the neurotransmitter and hormones which signal that you are full.

Make You Feel Hungry

Fruit not only increases your blood sugar levels rapidly but it also rapidly decreases them. Because of that, you feel full only for a short time, and soon after you are hungry again. This happens because fruit doesn’t have enough protein and fat to keep you full longer.

How to Eat Fruit on the Keto Diet?

When it comes to eating fruit on the keto diet, it’s best to eat it as a snack. Namely, you can eat it fresh, either one fruit at a time or as a fruit salad. You can also combine it with nuts and seeds and milk. Moreover, you can eat it frozen or use it to make popsicles and ice cream. And, you can use it to make keto-friendly desserts, such as fruit cakes and smoothies/shakes. Regardless of how you use fruit, remember to consume it in moderation.